Hello.

In the context of plant-based calcium sources, kale, pak choi, and broccoli are becoming increasingly discussed. What is your opinion on these foods in terms of calcium? I calculated the volume of absorbable calcium in broccoli, and it performs better than cow's milk. I am also moving away from recommending poppy seeds as a quality source because its absorbability is, in reality, very low, as mentioned here: https://www.evahajkova.com/cs/jaka-je-absorbce-vapniku-z-rostlinnych-zdroju-vyjadreni-k-maku, and there is also a risk of high cadmium contamination.

Thank you.

The absorption of minerals from food is not only a complex issue but, primarily in terms of numerical expression, highly relative. Too many factors come into play for it to be meaningful to express the level of utilization of each element; therefore, be cautious not only in adopting any values but especially in applying them in practice. The bioavailability of calcium is generally significantly lower from plant sources than from animal sources, so more effort is needed in plant-based diets to optimize the whole process. Essentially, this involves reducing fiber content and avoiding higher concentrations of other antinutritional components, but it also makes sense to maintain a balance with the intake of magnesium, care for the function of the gut microbiome, which significantly contributes to calcium metabolism, ensure adequate calciferol levels, and support metabolism through physical activity. The higher the proportion of plant-based foods (and thus calcium sources) in our diet, the higher the demands we place on the body to activate adaptive mechanisms tasked with maintaining balance. An extreme in this regard is a vegan diet, where it makes sense to address every "detail," as practice shows that indeed there is a challenge in ensuring adequate calcium with all its consequences. Do not address heavy metals in the mentioned food sources, as this factor depends on soil quality and crop cultivation methods, and it does not make sense to generalize it.

Themes:  Calcium   Broccoli   Poppy seeds   Bioavailability